Fasting to foster recycling and repair

I first heard about intermittent fasting from Michael Mosley and was intrigued about the long-term benefits to our health, as well as any potential downsides. I recently came across an interesting article on the ABC news website by David Moreau, plus an interview conducted by Erwin Renaldi with Professor Mattson, author of The Intermittent Fasting Revolution.

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Fasting taps into a biological system that helps us survive scarcity. When we finish eating, the body turns carbohydrate into glucose in the form of blood sugar which is used for energy. This is stored in the liver and in the muscles, in the form of glycogen, and a typical person will have enough of a reserve to last 10-12 hours. However, after 12 hours without food, glycogen stores become depleted and the body starts breaking down fat into fatty acids in the blood, which are converted in the liver into acids known as ketones—such as acetoacetate and beta-hydroxybutyrate (BHB)—which are used as an alternate energy source. At the 14-hour point of fasting, ketone levels rise to a level where a number of health benefits begin to occur.

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The presence of ketones, for instance, activates autophagy, a natural process where damaged components of cells are cleaned out and recycled. Autophagy is linked to healthier ageing, in particular providing protection against certain types of cardiovascular disease, cancer and neurodegenerative disorders. Another health benefit of switching from burning glycogen to ketones is enhanced insulin sensitivity. This improves the body’s ability to manage blood sugar, thereby lowering the risk of Type-2 diabetes.

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The shift to using ketones as a fuel source is also linked to the reduction in the likelihood of developing the chronic diseases commonly associated with overeating. Moreover, ketones have been proven to suppress appetite and reduce levels of abdominal fat, oxidative stress and inflammation levels throughout the body and brain. BHB specifically activates certain genes within the cells of the body to make them more stress resistant.

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I am particularly interested in the anti-ageing and anti-inflammatory aspects of intermittent fasting. I see many patients who have injuries associated with wear and tear and ageing. If you could do something as simple as intermittent fasting to reduce some of the effects of ageing, why wouldn’t you?

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The anti-inflammatory effects of intermittent fasting are equally enticing. Many of the health issues suffered by people in developed nations have a connection with inflammation. Imagine if you were able to mitigate all inflammatory-related illnesses by simply changing your diet! As a physio, a high proportion of the patients I see have inflammation associated with their muscle or joint injuries. The use of anti-inflammatories is a standard recommendation to assist with rehabilitation after a physical injury. Again, imagine if you didn’t need to take anti-inflammatory medication—or as much—simply because your diet was already helping control inflammation within the body.

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Most people believe they’d suffer from ‘brain fog’ or ‘weakness’ if they missed a meal. To those people, I’d suggest they give intermittent fasting a go. My brother works as a walking postie, regularly covering 20-25km during his working day. He is a huge advocate of intermittent fasting, missing breakfast and often lunch too, frequently fasting for 20 hours at a time. This leaves him feeling more energised and invigorated.

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Of course, check with your health professional if you have any existing medical conditions, but my advice would be to try intermittent fasting one day a week to see how it works for you. If you like it, try incorporating a couple of 16-hour intermittent fasts into each week. What have you got to lose, apart from that stubborn belly fat!

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